May 22, 2018

5/22

Warm-up
Coaches choice
Back Squat (15-20 minutes to establish a 1RM)
Recommended building sets:
5 @ 65-70%
3 @ 75-80%
2 @ 85%
1 @ 90%
1 @ 95+%
1 @ 101%

*I can't wait to see everyones results!
Back Squat (15-20 minutes to establish a 1RM)
Recommended building sets:
5 @ 65-70%
3 @ 75-80%
2 @ 85%
1 @ 90%
1 @ 95+%
1 @ 101%

*I can't wait to see everyones results!
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Go hard on your run each round. You can push this workout a little harder than you think.
Optional Accessory
4 sets
Banded glute bridges x 20 reps (1 second hold at the top)
Rest 30 seconds
10 Single leg RDL (each leg)
Rest 30 seconds
10 Reverse lunges (Hold kb's farmer style)

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